Friday, August 31st


CrossFit

a) 3 RFT

400m Run

21 KBS (mod)

12 Pull-ups

b) Hollow Hold (accumulate 3 minutes)

 


BLDR45

a) 3 Rounds (superset)

15 Barbell Curls

12 Ring Rows

9 Chin-ups

b) 4 RNFT

120 Single-Unders

20 second Hanging L-Sit

60m Bear Crawl

60m Farmers Carry (heavy)


BLDR30

a) 6 Rounds

30 second Max Cal. Row

Rest 30 seconds

Rest 2 minutes

6 Rounds

30 seconds Max KBS

Rest 30 seconds

Park Roberts